JM-press

JM-press — technique exercises:

1. Start the exercise just like the bench press narrow grip lying on the bench. Lie on the horizontal bench, holding the barbell above him in the outstretched hands, the elbows directed inward. Instead of keeping arms perpendicular to the torso, position it so the neck was over the top of the chest. This will be your initial position.
2. On the inhale lower the barbell down by bending your elbows. In the middle of the movement you will need to move the bar a little lower. It will work for you if you make the movement with your forearms, moving them closer to the feet for a few (2-3) inches. Hint: when performing this movement, keep your elbows bent.
3. On the exhale, squeeze the barbell up, straightening the arms (as in the bench press narrow grip lying).
4. Return the rod to its original position and start the exercise again.
5. Complete the required number of repetitions.

Variations: you can also use dumbbells for this exercise.